Avoid isolation. “The old way of training would have been to do a bench press or overhead press for shoulder strength. That’s counterproductive,” says Gambetta. The new way: “Push-ups on rings, a suspension device, or even elevating your feet on a chair helps you hit all the supporting muscles and synergistic muscles that enhance strength.” The bonus: less risk of injury due to less stress on a single joint.
And since the goal is better function throughout the body, not visible muscle definition, it’s essential to train the way you move. If you don’t run lying down, then why do ab work with your body positioned that way? “Do more exercises on your feet, while you’re moving and standing, as opposed to being supine or prone,” says Gambetta.